The 4-Move Medicine Ball Circuit That Will Build Serious Muscle

You can slam your body with gym exercises and weighted exercises in your quest to get fit. But every so often, it doesn't hurt to slam a medicine ball around instead.

That's the idea behind this ultra-quick, 8-minute medicine ball circuit, which hits every part of your body with just four exercises, one medicine ball, and one wall. You can use this either as a quick total-body cardio finisher to your regular routine, or as a quick workout that can be done almost anywhere.

You'll do each move for 30 seconds, then move directly onto the next exercise. Rest one minute, then repeat. Do three rounds, but feel free to throw in a fourth round if you want a little extra burn or have a little extra time.

You'll want to use a medium-weight medicine ball so that the workout is challenging, but not so much so that you can't do 8 to 10 reps in each 30-second window. (Don't have a med ball? We like this one from Dynamax.)

Lying Chest Pass Toss:Lie on your back with your abs tight and the ball held in your arms directly over your chest. Lower the ball to your chest, as if you're doing a bench press, then toss it straight up as you extend your arms explosively. Catch it then repeat, trying to stay in a rhythm. This move works your chest, tris, and shoulders, forcing them all to work as a unit.

Med Ball Gorilla Walk:Get in a squat position with your hands gripping the medicine ball that's on the ground in front of you. Then pick the ball up and reach it out in front of you. Place the ball on the ground again, then straighten your arms so that the majority of your weight is on your shoulders as you hop forward, landing in a squat position. Continue walking forward, then turn around and come back.

Superman Ball Slam:Lie on your belly about a foot or two away from a wall. While holding the medicine ball, extend your arms forward and tighten your back muscles so your arms stay elevated off the ground. Lift your hips off the ground as well, tightening your glutes so your hips and legs stay elevated off the ground. Now throw the medicine ball at the wall as hard as you can, grab it, and repeat. Don't worry if the ball bounces on the ground before you can catch it off the rebound—just grab it and throw it at the wall. This move will fire up your back.

Tall Kneeling Ball Toss:Kneel on your shins while holding the med ball so that your thighs form a straight line with your torso. Tighten your abs and contract your glutes to maintain your position. Hold the ball overhead, then lower it behind your head, stretching your triceps. Throw it at the wall hard, then catch it and repeat. This move mimics a triceps overhead extension, while also challenging your core.

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